Practice squatting pile: when standing, your feet are shoulder-width apart, your arms droop naturally, your palms are lightly attached to both sides of your legs, and your eyes look straight ahead. Take a step to the left with your left leg, at the same time, raise your arms into a hug, raise your hands over your shoulders, and look straight ahead; Kneel and squat with your legs about 130 degrees, keep steady and keep your upper body straight; Press your hands at the same height as your navel, and keep a half squat posture 15 seconds. When the lower limbs feel sore, numb and swollen, stand up slowly and breathe naturally. This exercise can exercise the muscles of lower limbs and back and relieve muscle tension. The above exercise should follow the principle of gradual and moderate, starting with a small amount of exercise, and the heart rate should be increased by 30% ~ 50% after exercise.
Tai Chi Pusher: Facing Tai Chi Pusher, your feet are shoulder-width apart and your knees are slightly bent to form a standing posture. Open your hands, put them on the same side of the two turntables respectively, and turn the turntables. During exercise, when pushing to the right, the center of gravity below the waist should move to the right, and the right leg should lunge; When pushing to the left, the center of gravity moves to the left and the lunge of the left leg repeats. The practice speed is moderate, with a practice time of 3 ~ 5 minutes, and you can do it 2 ~ 4 times, depending on your own situation. This kind of exercise can exercise upper limb muscles, relieve the tension of arm muscles caused by writing, promote gastrointestinal peristalsis and facilitate digestion. In the above sports, we should pay attention to moderate and even movements, and avoid overexertion to avoid injury.
Variable speed exercise: Generally speaking, the walking speed of slow walking is 25 ~ 30m/min, the walking speed of fast walking is 70 ~ 90m/min, which is equivalent to about 5km per hour, and the jogging speed is 6 ~ 7km per hour. It is generally better to walk at a constant speed, but it can also change speed according to the terrain and ground structure. During exercise, the heart rate should be controlled at 1 10 ~ 130 beats/min. As an aerobic exercise, this exercise can improve heart and lung function and relax muscles.
There are the following methods:
With the arrival of summer, the lunch break is relatively extended. How to make good use of this period of time after lunch and do some soothing exercises beneficial to the body and mind can not only affect our digestion, but also improve the situation of taking a nap, stick to it and let the body get effective exercise. The following kinds of exercise can be used as a reference for everyone to exercise after lunch.
1. Practice squatting.
[Preparation posture] When standing, your feet are shoulder-width, your arms droop naturally, your palms are lightly attached to both sides of your legs, and your eyes look straight ahead.
[Action] Take a step to the left with your left leg. At the same time, raise your arms into a hug, raise your hands over your shoulders, and look straight ahead. Kneel and squat with your legs about 130 degrees, keep steady and keep your upper body straight; Press your hands at the same height as your navel, and keep a half squat posture 15 seconds. When the lower limbs feel sore, numb and swollen, stand up slowly and breathe naturally.
[Function] It can exercise the muscles of lower limbs and back and relieve muscle tension.
The above exercise should follow the principle of gradual and moderate, starting with a small amount of exercise, and the heart rate should be increased by 30% ~ 50% after exercise. Because the process of exercise is a process of gradually improving and adapting to the function, it takes some time to adapt to the increase of exercise. Each exercise time is 20 ~ 40 minutes. Exercise gradually increased from 2 to 3 days a week to 5 to 7 days.
2. Use fitness equipment-Tai Chi tuishou
[Action] Face the equipment, with your feet shoulder width apart and your knees slightly bent to form a standing posture. Open your hands, put them on the same side of the two turntables respectively, and turn the turntables. During exercise, when pushing to the right, the center of gravity below the waist should move to the right, and the right leg should lunge; When pushing to the left, the center of gravity moves to the left and the lunge of the left leg repeats. The practice speed is moderate, with a practice time of 3 ~ 5 minutes, and you can do it 2 ~ 4 times, depending on your own situation.
【 Function 】 It can exercise upper limb muscles, relieve arm muscle tension caused by writing, promote gastrointestinal peristalsis and promote digestion.
In the above sports, we should pay attention to moderate and even movements, and avoid overexertion to avoid injury.
Walk barefoot
[Action] Choose a tree-lined path paved with clean and smooth pebbles and walk barefoot on the cobblestone road. It is advisable to master the time in 30 minutes.
【 Action 】 By increasing the contact opportunities of plantar fascia, ligaments, acupoints and nerve endings with uneven roads, the sensitive areas of plantar are continuously stimulated, and these stimulation signals are transmitted to the corresponding heart organs and the corresponding cerebral cortex, which can adjust the functions of various parts of the body and play an auxiliary treatment role for some diseases.
4. Variable speed movement
Generally speaking, the walking speed is 25 ~ 30m/min, the walking speed is 70 ~ 90m/min, which is equivalent to about 5km per hour, and the jogging speed is 6 ~ 7km per hour. It is generally better to walk at a constant speed, but it can also change speed according to the terrain and ground structure. During exercise, the heart rate should be controlled at 1 10 ~ 130 beats/min.
[Function] As an aerobic exercise, it can improve cardiopulmonary function and relax muscles.
In addition, find an open and flat place after lunch, beat Tai Ji Chuan, make a deep leg press, or hold the wall and press your back slowly. The movement range is not big, but it can relax your muscles and relieve the muscle pain caused by sitting for a long time.
Interesting thing: Since ancient times, people have thought that walking after meals is a good habit, and people who want to lose weight should form this habit. Researchers in new york are still discussing when walking is better for losing weight. How to take a walk after a meal is good for losing weight?
Please note that the ancients often said that food, color and sex are also ",that is, diet and sex are regarded as the two most important and noble things in life." But diet and sex life cannot be easily combined, such as not having sex after meals or before meals.